Nutrition Science and Everyday Application - beta v 0.1

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PROTEIN IN FOODS AND DIETARY RECOMMENDATIONS 333 person excretes less nitrogen than what is taken in by the diet, such as during pregnancy or growth in childhood. At these times the body requires more protein to build new tissues, so more of what gets consumed gets used up and less nitrogen is excreted. A person healing from a severe wound may also be in positive nitrogen balance because protein is being used up to repair tissues. Figure 6.16. People are in positive nitrogen balance when they excrete less nitrogen than they consume, because they are using protein to actively build new tissue. DIETARY SOURCES OF PROTEIN Although meat is the typical food that comes to mind when thinking of protein, many other foods are rich in protein as well, including dairy products, eggs, beans, whole grains, and nuts. Table 6.3 lists the grams of protein in a standard serving for a variety of animal and plant foods.
334 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN Animal Sources Egg White Whole Egg Grams of Protein per Standard Serving 3 g per 1 large white 6 g per 1 large egg Cheddar Cheese 7 g per 1 oz. (30 g) Milk, 1% Yogurt Greek Yogurt Cottage Cheese Hamburger Chicken Tuna Plant Sources Almonds, dried Almond milk Soy milk Peanut butter Hummus Refried beans Lentil soup Tofu, extra firm 8 g per 1 cup (8 fl oz) 11 g per 8 oz 22 g per 8 oz 15 g per ½ cup 30 g per 4 oz 35 g per 4 oz 40 g per 6 oz can Grams of Protein per Standard Serving 6 g per 1 oz 1 g per cup (8 fl oz) 8g per cup (8 fl oz) 4 g per 1 tbsp 8 g per ½ cup 6 g per ½ cup 11 g per 10.5 oz 11 g per 3.5 oz Enriched wheat bread 1 g per slice (45 g) Whole Grain Bread 5g per slice (45 g) Grape Nuts 7 g per ½ cup Table 6.3. Protein in common foods 2 Notice in the table above that whole foods contain more protein than refined foods. When foods are refined—for example, going from a whole almond to almond milk or whole grain to refined grain—protein is lost in that processing. Very refined foods like oil and sugar contain no protein. The USDA provides some tips for choosing your dietary protein sources. The overall suggestion is to eat a variety of protein-rich foods to benefit health. Examples include: • Lean meats, such as round steaks, top sirloin, extra lean ground beef, pork loin, and skinless chicken. • 8 ounces of cooked seafood every week (typically as two 4-ounce servings). • Choosing to eat beans, peas, or soy products as a main dish. For example, chili with kidney and pinto beans, hummus on pita bread, and black bean enchiladas.
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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6 ALICE CALLAHAN, PHD, HEATHER LEON
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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100 ALICE CALLAHAN, PHD, HEATHER LE
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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Photosynthesis and Metabolism As we
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The Digestive System We just learne
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Introduction to Carbohydrates If so
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Digestion and Absorption of Carbohy
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Glucose Regulation and Utilization
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Sugar: Food Sources, Health Implica
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UNIT 5- LIPIDS 246
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The Functions of Fats Fats serve us
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Lipid Types and Structures Lipids a
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Digestion and Absorption of Lipids
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Best Practices For Weight Managemen
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UNIT 8 - VITAMINS AND MINERALS PART
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Dietary Supplements By now you know
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Vitamins and Minerals Involved In F
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Vitamins Important for Vision Visio
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Introduction to Vitamins and Minera
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Introduction to Bone Health The hum
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Calcium: Critical for Bones and Thr
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Vitamin D: Important to Bone Health
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Vitamins and Minerals Involved in B
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Introduction to Nutrition and Physi
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UNIT 11 — NUTRITION THROUGHOUT TH
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Nutrition in Early Infancy Infancy
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Raising Healthy Eaters “Raising a
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